FNGs: None
Warm Up: OYO
The Workout: See PIC ~ 10 miles, greenway, trails, roads, sidewalks, …
Mary: None
Announcements: See Socials
T-Claps (Recognition): PAX who got DIRTY tonight
Prayer: Unspoken
2nd F at Bass Lake; early b-day celebration
Honor to lead even when you show up one week early on the Q sheet.
FNGs: Fumunga (YHC), Gump, Doogie, Dusty, Kubota, Pikachu, LipSync, Dauber, Wallaby
FNGs: None
Warm Up: PAX Selected their (wet) Coupon to replace the pullups that would of been performed if it wasn’t for those dang kids, and that dog too. Walked ~0.15 miles with the coupon held above their head. Smurf Jacks till Gump showed up to the circle (that was painful). Foozie Arm Circles, Shoulder Stretch (15 count), Peck Stretches
The Workout: The PAXs remained in the circle and proceeded to rotate working those pecks and back. Each set was harder than the last. The YHC also took recommendations to add in Balls to Wall since “why not” from Pikachu.
Mary: 25 of each: In & Outs, Sitting up Freddy Mercuries, Boat Canoes, Alt Reach up and Touches, Slow Large Scissors Kicks, Roll Up V-Ups, Frog Ups, Heel Pulses, American (Freedom) Hammers with our Coupons
Announcements: PAX were encouraged to sign up to Q, Happy early Birthday to Gump, if only this was known before the end of the workout b/c YHC would of included the age # within the workout
T-Claps (Recognition): All the PAX that got stronger throughout the workout
Prayer: In place of taking prayer requests YHC had each PAX list a Thorn and Rose.
Good work men!
FNGs: Welcome FNG Norbert! Snap’s 2.0 – played a great game and is a D&D fan to boot!
Warm Up: Mosey to the pit. SSH x10 IC, Daisy Pickers x10 IC
The Workout: Ultimate frisbee. First 15 minutes 3x merkins for each drop, second 15 3x squats, third 15 no exercises.
Mary: Not today
Announcements: Mulch sign up
FNGs: Nope
Warm Up: Mosey to the pit. SSH x10 IC, Daisy Pickers x10 IC
The Workout: Ultimate frisbee. First 15 minutes 3x merkins for each drop, second 15 3x squats, third 15 no exercises.
Mary: Not today
Announcements: Mulch sign up
Prayer: Rams’ family
FNGs: None tonight
Warm Up:
SSH x10 IC, Daisy Pickers x10 IC
The Workout:
Ultimate frisbee. First 15 minutes each disc drop was 3x Merkins, next 15 minutes it was 3x squats, last 15 minutes it was exercise free.
Mary:
Walk back to the shovel flag.
Announcements:
4th of July workout at Womble. 7.4 mile run with 1776 reps of exercises. U-Turn and Groundpounder still open.
Forceps 3 year anniversary Q at Groundpounder on the 4th.
No mulching at Bass Lake this weekend.
3rd F meeting at 0530 at the Holly Springs/Crazy Ivan parking deck.
T-Claps (Recognition):
Hardy for the final touchdown!
Prayer:
Our country as a whole. Pax have a few extended family members that are dealing with loss.
PAX: Fumunga, Pikachu, Boy George, Kubota, Redenbacher, Lipsync
FNGs: None
Warm Up: Dynamic Stretching of the Legs
The Workout:
Balance Lunges (25 per leg); Calf Squats (25); X Merkins (15); Single Leg Deadlift (25 per leg); Wall Squat (90 Seconds); Merkins (25, hold 5 count on every 5); Step Back Lunge (15 per leg); Diamond Merkins ( 25, hold 5 count every 5); One Leg Wall Squat (60 Seconds, Switch every 10 seconds); 1 Leg Deadlifts (25 per leg); Wide Merkins (25, hold 5 count on every 5); 3-Way Lunge (15 per leg); Moving Lunges (20 total); Close Merkins (25, hold 5 count on every 5); Two Leg Deadlifts (50 total); Iso Lunges (25 per leg); Clap Merkins (10 total); Bear Crawl (40 yards); Calf Raises (75 total with a rock); Diamond Merkins (15, hold 5 count on every 5); Bobby Hurleys (30); Burpees (30)
Mary: LBCs; Boat Canoes; Homer to Mars
Announcements: Mulch at Bass Lake every Saturday till August
T-Claps (Recognition):
Prayer: F3 Brothers that have lost love ones; Skidmark and his 2.0
FNGs:
None 🙁
Warm Up:
Mosey over to the pit. Circle up for SSH x10 IC, Daisy Pickers x10 IC, Frankenstein’s x10 IC.
The Workout:
Split into teams for Ultimate frisbee. First ¼ of the game 3x Merkins per drop, second ¼ 1x burpee, third ¼ 1x Turkish getup, fourth ¼ no exercise penalty.
Mary:
Not today.
Announcements:
Mulching at Bass Lake starts this Saturday and continues each Saturday until we finish.
T-Claps (Recognition):
Hardy & Florence – those guys are legit at Ultimate.
Prayer:
Baby Day. Pax suffering from loss.
Solid pax of 13 for a wet, wild & moist Thunder…..
FNGs: welcome Chris Yerxa – CAPRI
Warm Up: Mosey to amphitheater, Crosby warmed up the team with some SSH & Arm Circles
The Workout: We got our dancing shoes on:
Thunder Struck – SSH during verse, Merkin on Thunder, Double Merkin Burpee on Thunder Struck
Rebel Yell – Alt Leg Homer to Marge on verse, Diamond Merkins Chorus (more more more), LBC during bridge
Imagine Dragons Thunder – DIPS, Hold Down during verse, Up on ALL the Thunders
Roxanne – Superman hold on verse, 1/2 burpee on ‘Red Light”, Merkin “Roxanne”
Music Break: PAX Cadence Count Balls to the Wall / Wall Sit PAX cadence count x 2 / PAX Cadence Count Balls to the Wall
Sally – Squat Hold and jump up over head clap on the UP
Eminem/Rihanna Love the Way You Lie – Hold BOAT with claps during Rihanna, left/righ side LBC during Eminem
Mosey to Tennis Courts (not the shelter)
Mary: Box cutters whilst wating for all the PAX to mosey from amphitheater.
In 30 x cadence “crab” heel taps, 30 x cadence American Hammers, 30 x Diamond Merkins
Announcements: John Deere, Crosby + Beth running beer mile back to PYRC
T-Claps (Recognition): good job Capri
Prayer: Various thoughts and prays for recent bereavements and unspoken for Fumunga spouse.
Tonight’s workout was pre-blasted as ultimate frisbee and clearly that was popular with the pax based on the 18 people that showed up to play. Turf fields were reserved but the pit across stinson and down the hill had plenty of open space. After a quick Alpine sighting we began.
FNGs: Puberty & Do-si-do – welcome men!
Warm Up:
SSH x10
Daisy pickers x10
Sir Fazio Arm Circles x10
The Workout:
Ultimate frisbee. First half of the game was 3x merkins everytime the disc hit the ground, second half was 3x squats. Scoring squad called an exercise for eveyrone to do – Fumunga called burpees multiple times.
Mary:
Not tonight
Announcements:
RUNE continues – remember you can’t win in the first week, but you can certainly lose.
T-Claps (Recognition):
FNGs Puberty and Do-si-do for coming out on a hot evening. Skidmark for getting them out there.
Prayer:
Fantastic message from Breach about Travis Manion foundation and how important that type of work is especially now with everything going on in our country.
Pablo/Particle Board/Rain Maker’s mom – see 3rd F channel for arrangement details.
6 Pax showed up and put forth some quality effort for a full body workout. Lots of mumble chatter up front but none at the end.
FNGs: None
Warm Up: SSHx59 We went until Gump did one more. 5 burpees.
(Fozio arm circles x 10 F/R, Overhead claps x10, Seal claps x 10) x2
10 merkins
5 burpess
Mosey to the pit
The Workout: Start with Burpee Bull Ring
11’s up the hill in the Pit…Lunges at the bottom, merkins at the top.
Jacobs ladder with squats
Mosey back to tennis court for Plank hold and merkins to Thundestruck
Mary: Michael Phelps, Arms stretch, Good mornings
Announcements: Run the Quay defer email coming soon. Virtual run by PYRC with money going to shoes for frontline workers. Sign up and run your 1/2 marathon. Rams is in 2nd place so far.
T-Claps (Recognition): Rams racing Pikachu up the hill
Prayer: Lots tonight. HSRC and the Holly Springs Community with the passing of Heather Prince, Wallaby, Fanny Pack’s daughter, Wrangler’s daughter, Triple Lindy’s father, Forceps (who ironically texted Lipsync when we were praying for him). Our friends who are small business owners. The Holly Springs Community. It doesn’t get easier, you just get stronger…we continue to try to lift this community and each other up.